IF YOU SPEND A LOT OF TIME AT A DESK THIS ROUTINE IS FOR YOU

Pilates at the Office

A spate of new research has found that prolonged sitting—like the kind you do all day at work—is sabotaging your health and turning you into a 9-to-5 couch potato. One study last year found that sitting can increase your risk for cancer by more than 60%.

What's a desk jockey to do? Luckily, spending all day at the office doesn't have to mean spending it sedentary. We asked Cedric X. Bryant, chief science officer at the American Council on Exercise, and R. Edward Williams, executive director of Hoorah Fitness in Virginia, to tell us their favorite office-appropriate workout. This pilate workout has exercises you can do at your desk, and are subtle enough to spare you strange looks from your coworkers, yet effective enough to make a real dent in your sedentary time while strengthening and relaxing.